Dynamic and progressive warm up using a variety of kettlebell single cleans, double cleans, single presses and double presses, then:-
“40:20”
Work for 40 seconds, rest for 20 seconds for 6 mins per exercise, resting 1 minutes between each exercise:-
- Kettlebell double cleans
- Kettlebell double cleans and press
- Kettlebell single arm snatches
Finisher:
Hindu push-ups or regular push-ups – prison workout: 10 reps down to 1.
QiGong
